The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More

Regardless of the position you choose, maintaining appropriate spine alignment is the most critical component of the equation. Pay special attention to your ears, shoulders, and hips. Your muscles and spine may be stressed as a result of gaps between your body and the bed. Cushions can help to relieve tension by filling empty spaces. When turning in bed, be cautious. Twisting and turning motions might potentially cause alignment problems. Always move your entire body at once, tightening and insinuating your core in the process. When you flip over, you might find it helpful to bring your knees closer to your chest.

Snoozing in a recliner is your preferred method of unwinding. Although sleeping in a chair may not be the best option for back pain, if you have isthmic spondylolisthesis, it can be useful.

Things to look for in a mattress include the following:

It’s also important to consider your mattress. Sleeping on orthopedic mattresses that were extremely firm was once recommended for those with lower back pain. But hold off on purchasing one just yet. According to recent studies, people who sleep on particularly firm beds may have the worst sleep. Mattresses that are excessively soft, on the other hand, will not help with alignment.

If you have the financial means, invest in a firm or medium-firm mattress with high-quality innersprings or foam. A memory foam mattress topper can improve the comfort of an innerspring mattress. After only a few minutes of testing, it may be difficult to tell if that mattress in the store is truly comfy. Some companies allow you to sample a mattress for a specific amount of time before returning it if it isn’t right for you.

Not looking for anything right now? Place an inexpensive plywood board under your present mattress to determine if a firmer mattress would help you. Try putting your mattress on the floor to see if limiting spring movement helps with your pain.